How Much Protein Can Your Body Absorb? | What the Fitness | Biolayne 

I loved your reaction When she said protein gives you diabetes 🤣 seriously She should go back to school

Serge Nubret is the best example of how much muscle you can build on two meals per day, he clearly absorbed more than 40g total protein

I like that you used this segment to pick apart the nuance in what was a decent/informative video. It doesn't always have to be destroying a face-palm-worthy source, though that is always entertaining. Her point at the end of spreading the protein intake throughout the day is a good one, and your previous video on the subject was really informative and changed how I approached meeting my daily macros.

We need more Fridays in a week, I really love your insights on nutrition. thx :)

Ok good so I can go ahead with the 46g of protein from the bowl of chicken I was about to eat :) Awesome vid as always Layne....

I had high hopes for my fellow RD. She only really dropped the ball badly with the chronic disease from protein stuff. Honestly the only time I ever mention any of this protein limit stuff is when someone gets plenty from high quality protein sources and pounds multiple protein shakes on top. The biggest risk at that point is to your wallet.

I've been doing intermittent fasting 20:4 for 5 years now. Eating 2 (1) times a day. A 2 scoop protein shake first, and then a big meal 1-2 hours later. I've built around 15 kg muscle since I started doing this (not because of intermittent fasting, but because I started weightlifting) which demonstrates clearly that you can absorb much more than just 30 grams of protein per meal. Total daily intake oc protein is what matters and don't let anyone tell you otherwise.

Wasn’t ready for the steak analogy at the end. Had me cracking up.

I read that the studies that showed the 20-30g limit were based on fast absorbing protein sources and may not be accurate for a meal with fiber and other nutrients that might take time to absorb into your system.

Last night I ate 130g of protein in one hour. Came home late but no excuses. Gotta keep grinding

I liked the percentages on MFP, but if I was going go decrease my calories, I would ALWAYS set my protein as a constant. The carbs and fats would then be adjusted by percentage accordingly.

This popped up in my feed this morning and I'm so glad it did. Great info.

You nailed it when you talked about satiety and the thermogenic affect of digesting protein. Higher protein diets are great for body composition. Absorption is also down to stomach acid availability, activity level, sleep and stress.

I eat 400g of lean chicken breast pretty much every night and never had any issues. Besides I lost 10kgs of body weight from April until now, while decreasing my body fat percentage from 19.2% to 14.7% calculated via bioimpedance scale. I am pretty sure all the protein that I ate during night really helped me not binge on my cut.

I've often heard many Drs and long life enthusiasts recommend eating less protein, though the better ones will clearly say yes we know that is suboptimal for muscle but it prolongs your life....any thoughts?

She didn't say exercise decreases it. She just said the amount of exercise you do affects it. You lose credibility if you don't listen closely

Layne, pls talk about the circadian influence on fat storage and insulin (eating earlier in the day vs eating right before going to bed), if there is any.

One of the most sensible videos I've seen in a long while. One question i DO have: when we talk about lbm, and say you want to go from 70 to 75kgs, do you increase your protein intake to your desired goal when you're working out .or is this a minute and gradual step?

Fucking FINALLY, someone with a rep has explained this properly for even muppets to understand. Thank you thank you THANK YOU!

Love the video Layne!!!! Soooo helpful …. Do we utilize protein the same as we age?

I am unlearning a lot of "health" info I got growing up, due to low fat/protein of the 90s. on the SAD diet i can only get in 65g of protein and I wonder why I'm tired all the time. I increased it to 75g and my goal is 100g daily! I was so tired after a normal half hour workout, and now I know why. if I am in a calorie deficit i need MORE protein. derp.

Good information. I am always looking to fine tune my knowledge, you always help debunk these claims. THANK YOU!!!

THANK YOU!!! I knew that 20-30grams of protein intake limitation had to be false information, I just didn’t go to school for this stuff to actually prove myself correct.

The bicep flex at 1:00 was spot on priceless 🤣🤣🤣

Layne is great! Very grateful to have found him!

Just the video I've been needing, of course I'm a year late and a dollar short but this is appreciated greatly sir

The data that you provided on 1-1.2 g/kg being inferior to preserve muscle mass in comparison to a higher protein intake is super interesting. I will be getting my bachelors degree in/as a clinical dietitian Q2 2022 and basically all the guidelines we have to preserve FFM in a state of disease suggest a proteinintake of 1-1.5 g/kg. Me and my professors speculate that this guideline will increase with time and as more litterature on the subject is published. The only downside i see to increasing protein for patients is that it is very satiating and can therefore compete with their energy intake. That would make them more catabolic as the result would be hypocaloric. Appetite is generally not amazing during acute and chronic diseases. Dunno why i wrote this. I guess i just wanted to ventilate 😂

Excellent channel man! Love your videos.

I’ve always been so confused about this. Thanks!

" Too much protein intake has been linked to diseases such as cancer" ........ I have never been so triggered in my life.

Layne my man...you are the king. Thank you

I became carnivore. beef, bacon , butter, eggs, dairy and seafood. Also implemented 16:8 IF, moderate resistance training. Was type 2 diabetic on metformin, jardiance, trulicity, glipizides. Even with all the meds, poor diet had my a1c @10.3. and 225 lbs. After 5 months of my new lifestyle I am off all medications, diagnosed as non diabetic. 185 lbs with an a1c of 5.2 non medicated. All that being said, the fact she put proteins a cause of type 2 diabetes, is one of the great issues in the medical community, giving accepted opinions instead of hard data and facts. Thank you for all your science and fact based content, it is greatly appreciated.

75-80% of my calories come from proteins and fats...the rest come carbs. Results have been muscle growth and 50 lbs of fat loss. so a RD can say whatever they want, it's all about knowing your body, working out, avoiding toxic foods (deep fried and fast foods) and not over-eating!

On a carnivore diet if you have a fairly high caloric need it's VERY easy to get more protein than you need. I've noticed if I get much more than 200g whether I'm in a deficit or a surplus I'll see elevated blood sugar.

Tells it how it is. Salutes Doc

That was a great video! Thank you. I will share this.

Nobody knows for sure. What I know is going to the gym and working hard and not missing workouts for years is guaranteed results.

The cleanliness of that bird’s kitchen is giving me anxiety.

Hello Layne, can you please explain to me why youtube fitness gurus involve proteins to daily caloric intake? Doesnt make sense to me as the proteins are mainly building units and has high thermic effect...

Fat tissue is more than just a storage medium. It’s metabolically active and plays a variety of important roles (for example, hormonal regulation). It’s functionally very different than muscle, but it doesn’t just remain inert until “burned-off.” Yes, most will be burned for energy, if needed… but you will die of starvation before burning-off ALL your fat. If it’s just inert stored energy, then why does our body hold on to it until the bitter end, just like any other organ? And perhaps more to the point… muscle protein synthesis continues during a fast. Clearly the amino acids are coming from elsewhere in our body. If that’s not “storage” then I don’t know what is.

Good stuff Layne!!👌💪😎

the way little layne was positioned in front of the giant lady around 9:15 looked like she was giving him a scalp massage.

CRONOMETER 🔛🔝

I think you protein requirements for the average person are overstated. For example, I am a male in my mid-50s, and I was building muscle and getting stronger when I was eating only 80-95 grams of protein a day. I now I eat around 130 gr/day. And I am 6 ft. 1, 250 lbs on a weight-loss diet (down 50 lbs so far). I also now eat one meal alone with 85 grams protein!

Great content, Ty!

Great video! I learned a lot

I wish you'd do a video on carnivore and adf. I want to do this to lose fat and build muscle. I've really enjoyed adf, especially the discipline and digestive improvements its provided me, but im now looking to build muscle. Some objective science on this would be greatly appreciated 🙂

The only thing I disagree with Lane on this video is the grams per pound of lean body mass over percentages. The only thing I have to go on is the 20 some times I dieted down for natural contest. Every time I tried keeping my protein the same while dropping calories from carbs and fat, I’d struggle to keep muscle. Though every time I maintained my percentages while dropping calories, I got leaner and leaner as well as could increase strength the closer I got to a contest. Just my experience.

My wounds finally started healing and closing up once I started eating meat and taking protein powder like crazy.

The only real argument for not eating your protein all at once is that after a threshold, protein consumption can trigger MPS and you want to trigger that many times rather than just once

"being specific is important cause otherwise people get the wrong idea". Do you think your claims about plant proteins were specific? There was no statistically significant difference between pea protein vs whey protein on muscle size & strength in a double blind RCT (Babault et al 2015)

Out of all the macros they choose to throw more hate on protein. Companies and organisations clearly have agendas towards certain things. That's why it's important to understand who are doing, funding and publishing the studies.

Killer content as always Layne!

Hi Layne, Brilliant video! Really enjoyed it, definitely learnt some useful info as I've heard that question/myth many times. Loved how you debunked the Dietician! 😂 Big thank you for making the video. Cheers, Billy

Great video 💪 thanks 👍

I'm in my last year as a student in nutrition and dietetics (undergraduate/bachelor). It's hopeless, we're still taught that 30g is the maximum amount of protein one can absorb in a single meal, we're still taught that 1g/kg protein is sufficient for the average person (should look at it from an optimal body composition perspective instead), we're still taught to advise protein in percentages of caloric intake, and we're still taught that too much protein is harmful to healthy kidneys, for God's sake!

Oh ok cool I actually used to think there was a cap so thanks for that Layne

Right what have youse done with the real layne norton?this is the first time i whole hearted ly agree with this guy .cmon this is his twin brother in this video youse are at it.

Thanks for the info 😎

I have a very vague recollection from several years ago hearing a podcast interview with Dr. Wayne Westcott where he mentioned a strength training study on men over the age of 50 only needing around 0.55 grams of protein per pound to build muscle. I could be totally wrong about that number but does anything like that ring a bell, Layne? Is there any evidence that older subjects might not be able to utilize all of the typically recommended 1 gram per pound?

What about pea protein powders? How do they compare with whey powders when it comes to protein bioavailability and utilization?

Please make a video on vertical diet !

Eat whole foods lean meats move around everyday walk ..run ..swim.. climb.. jump my fav lift use your brain I love a weighted vest for 30 minutes but that's just me love the channel content ect. That's my to cents doc keep being strong see you on the next go around

Love your videos.

Here comes the real science.

Thanks for making this clear. The point of muscle synthesis is so relevant. You can't fast and compensate on one huge protein meal

Why the huge discrepancy between "you can only absorb 20gm per meal" and the 1-1.5gm per pound of body wt per day for lifters? I'm 200lbs, struggle to get too 200gm of protein per day sometimes. So you're telling me anything beyond 60 or so gm per day (3meals x 20gm) is wasted?

Hi, I am new member to your channel. Tyvm for your content. May I ask if anything like black pepper help with protein absorption?

Love the Friday night fix!

Dr Layne, i sarcastically enjoy when people preach what they do not practice. So many idiots who don’t do their hw. Thx for calling them out!!!

Layne and I both went whoa at the same time, lol

What about ingested protein going to other things besides muscle building? Is there any information about that? For example, enzymes, neurotransmitters?

Current onward research happening right now is showing 30 to 50grams in a sitting depending on genetics and health.

What am i missing here? The study you linked yourself says more than 1.6g/kg of BW results in no further gain in FFM. Why did you suggest 2.2 or 1.6-2.4 in the description???

sounds like you can never store carbs as fat but only fat can become adipose tissue. i don‘t get it. so lets say you only/mainly eat carbs in a surplus. does that mean you can‘t store fat even tough youre in a surplus? doesn‘t that go against everything you say about getting fat is about eating in a surplus? please help me out here

What’s the difference between the amount of protein absorbed in one meal, vs the amount of protein absorbed in one meal for the purpose of muscle building? If we can absorb all the protein we eat, why is it better to eat 4-5 meals with protein for the best muscle building results?

Holy Hannah, when I first learned about her a few days ago from a video talking about animal protein versus plant protein on MyFitnessPal, I thought it would be great to have her on one of Dr. Norton's vids someday... Behold 🤣

What about a video in response to Dr. John McDougall’s videos?!?!

Thank you

Thanks Doc!! Love these vids!!

Thanks i learnt alot

2:34 plant proteins are less effective at building muscle (unless they're fortified with some extra leucine i guess). 5:24 it seems difficult for excess protein and excess carbs to be stored as body fat.

Wasn’t there a study done that showed when high amounts of protein are consumed in a single sitting that a hormone is released that slows digestion down to allow for more absorption of the the protein source? I think it was Gastric inhibitory peptide

1:13 excess protein can't be stored 5:00 carbs > protein > fats

So what if someone eats all carbs in excess 50% and zero or close to zero fat, would they gain zero fat?…considering that study showed all fat stored came from fat eaten

are you a nutritionist? this video just pop up on my youtube

The idea that I should have 20-30 grams of protein per meal is insane. That would mean I'd have to have up to seven meals a day, which is ridiculously inefficient for living, unless you just care about fitness. I struggle to come up with a meal that has less than 50 grams of protein, unless it's a cake or something.

I am bit late to this video, but can someone point me to the studies about liver and kidney damage he refers to? Or give me hint where I could start looking. My friends' parents are losing it over her eating 120g of protein per day.

This shows on a ketogentic diet would have a higher calorie baseline from the thermic affect even if none of the other proposed benefits exists

You’re a national treasure Aaron. Thank you for exposing the corruption.

Thank you Layne. I watch Myfitnesspal videos sometimes and they are full of BS.

"Protein's gonna give you the diabeetus" I look forward to what's the fitness :)

Where does the rest of the protein go if I do absorb it but it doesn't mostly go to muscle? I eat 2 meals a day. 100g protein one meal, 40-55g the 2nd meal 3-4 hrs later. Is that okay?

Very interesting. I have trouble managing the amount of protein recommended and managing the calories.. I am very active, but if I eat 2.2 g per kilo I gain weight. Some muscle but also my belly fat increases.

If I eat only 10-30% of my daily calorie intake from protein I don't even know what I am going to eat to hit my macros! Great job debunking this nonsense man.

Thank you Thomas Delauer for another awesome video!

my question is based on aging concerns. i still train at the age of 65 3-4 times a week and have read that someone in my age group should take in more protein because there's less protein synthesis. i weigh 225 and take about 180 grams per day. any thoughts?

RDs that go by the book without further study *facepalm we need more spencer nadoolskys

I’m loving the Carbon app. It tells me what my recommended marcos and adjust depending if I’m hitting those numbers. $6/month is a deal especially with the Diet Coach AI.

I’m aware of a study where eating most of your protein in the morning increased hypertrophy and maintained more muscle. That seemed to be due to the fact that genes involved in hypertrophy are circadian and most active after waking up. I’ve taken on this regimen, and that meant eating 50-70g of protein for breakfast. Could that be too much protein in a meal?